How to Learn a Perfect Pull-up

One of the most difficult exercises to master, pull-ups strengthen a large number of upper body muscles, primarily your Lats or Latissimus Dorsi in your back. It also strengthens other back muscles including the Trapezius and Rhomboids, the Serratus Anterior, found on your torso under your arms, your biceps as well as your forearm muscles and the muscles in your hands. The pull-up requires a lot of muscular strength because you are required to pull your entire body weight up.

Things You'll Need

  • Pull-up bar
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Instructions

    • 1

      Stand under the pull-up bar. The height of the bar does not matter as long as you can reach the bar somehow. Reach your arms up and grasp the bar with your palms facing away from you. If you cannot reach the bar, you can stand on a platform or jump up to reach the bar, although if you do jump, you will have less strength to perform the exercise. If the bar is too low for you to hang your legs straight, bend your knees and cross your feet at the ankles to keep your legs off the floor.

    • 2

      Grip the bar firmly with an overhand grip as described in Step 1 with your thumbs wrapped around the handles. Cross your lower legs and bend your knees. Contract or squeeze in your abdominal muscles so that you are stabilizing your core and spine. Pull your shoulders back and down so that you are in a neutral position. Keep your shoulder blades in this position for the duration of the exercise.

    • 3

      Exhale and pull your body up until your chin is in line with the bar. Your elbows will be bent at your sides. Pause for one to three seconds at this height.

    • 4

      Inhale and slowly straighten your elbows, lowering your body until your arms are fully extended and you are in your starting position. Do not allow yourself to drop quickly through momentum and gravity but, instead, use your back muscles to slowly lower your body. This is considered one repetition.

    • 5

      Repeat this movement for as many repetitions as you can while still maintaining proper form. Stop when you can no longer keep your neutral position or reach your chin to the bar.